Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (5 Rep Max)

* All reps paused one second in bottom

* Compare to 02/28/18

Metcon

Metcon (AMRAP – Rounds and Reps)

14 AMRAP:

6 Toes to Bar

12 Front Rack Alternating Lunges (95/65)

24 Double Unders
* Lunges are stationary

Scaling Options:

Knee Raises

Lunges (80/55)

48 Singles

Cash Out

Xtra: Metcon (AMRAP – Reps)

Accumulate 15-20 Strict Pull Ups
* Add weight if 15-20 reps is easy for you. Break into small sets if needed.

* Scale to negatives or holds